BLOG

An Expert’s Advice on Falls

Follow
a Full Fitness Plan to Overcome the Fear and Danger of Falling

Are you
afraid of falling?

You might
know already that falls are a leading health hazard for people over 65.

But you
might not realize that you need a well-rounded fitness approach to improve
balance. It requires a focus on all the components of functional fitness,
including mobility, muscular-skeletal, and cardio-respiratory.

“Falling is
insidious among older adults and requires a more nuanced approach than training,
say, just for strength,” says Christian Thompson, a leading expert in fall
prevention and treatment for mature adults.

‘Moving and grooving is complicated’

Christian is
a kinesiology professor at the University of San Francisco and owner of a
fitness consulting company, Thompson Fitness Solutions. He also recently
launched Mobility
Matters to help active adults improve function, prevent falls, and
move with confidence. He is an author and frequent speaker and serves on the
International Advisory Board of the Functional Aging Institute
(FAI).

Christian
believes exercise is “top of the line, 100 percent necessary” for fall protection
and healing.

“We like to
say that moving and grooving is complicated,” Lisa says. “One form of moving
only involves one aspect required for fitness that’s going to help people keep
from falling.”

For instance, you might think it’s enough to practice exercise drills for
mobility and agility but neglect the need to increase your speed – which is
also essential to improve balance, says Jackie Bachmeier, owner/trainer at
Evolution Fitness & Wellness in Houston.

Falling once
doubles your chance of falling again, the
Centers for Disease Control says. And that can lead to fear, says Sharan
Tash, owner of TASH Wellness for Women in Chicago.

“Some
people, once they’ve fallen, they let that fear stop them from living their
full lives,” Sharan says.

Variety of exercise helps

People over
50 who haven’t had problems with falling still often worry about it. Even active
adults can fall, despite their athleticism.

Christian encourages
focusing on all aspects of fitness to take care of ourselves, rather than just
one – like staying limber, for instance, or jogging regularly.

“You have to
be a jack of all trades” to really treat the danger of falling, Christian says.

The upside
of this? Your workouts should be designed for variety and fun. So you’re less
likely to get bored and frustrated. Variety builds success.

Come talk to
us about your fitness and function goals – and, yes, whatever worries you have
about falling or anything else. We’re here to guide you through the right kind
of fitness program to keep you safe, fit and strong.

Fear of
falling? Don’t let it hold you back.

Setting
Fitness Records Is No Problem for This Inspiring Grandmother

Meet a woman
who holds two world records in fitness at age 65.

Last year,
Wendy Ida of California was celebrated by the Guinness Book of World Records
for earning two titles: oldest active fitness instructor (multiple
disciplines); and most burpees in one minute (female).

It was a
celebration earned through adversity, determination and grit.

“Before I
discovered exercise, my life was in a shambles,” she told Guinness. She left an
abusive relationship in New Jersey and started a healthy life in California,
where she was introduced to exercise at 43.

“It changed
my whole outlook on everything,” she said.

She also
lost 80 pounds. And she has become an author, fitness coach and motivational
speaker. The grandmother says she hopes to be an inspiration to other people
and show it’s never too late to take better care of yourself – even if you
don’t want to make fitness your new career.

Wendy set
her first record at age 60, when Guinness verified she was a certified master
trainer, a Pilates instructor and a boot camp instructor.

And as for
those burpees? Her record was 37 repetitions of the common exercise that
involves a leap, squat and pushup.

“It doesn’t
matter if you are 22 or 72, it is never too late to take back your fabulous and
live the life you have always wanted,” Wendy says on her website.

Good
inspiration for anyone.

Healthy
Recipe, Shrimp Burger

Here’s a fun
classic, but with fewer calories and guilt than you might expect with a
delicious shrimp burger.

Ingredients

Coconut oil

5 oz raw shrimp (peeled, deveined)

fresh parsley

cumin, garlic, pepper (choice of other
seasonings)

red onions

bell peppers

whole wheat bread

lettuce

tomato

goat cheese or mozzarella

Steps

Place peeled shrimp with seasonings and
parsley into a food processor.

Pulse blend the mixture but do NOT
blend. It should be chunky and sticky. Remove from food processor.

Add in diced onions and bell peppers (if
desired).

Lightly spray a skillet with either
coconut oil spray or use about 1-2 tsp of coconut oil to cook the
patty until it is brown on both sides.

Assemble the burger with your choice of
veggies. Add cheese if desired.